The Cabrera Lab Podcast #74: The 12 Gets: Simple, Scientific Rules for a Life That Works
Jul 9, 2025
Discover the transformative 12 Gets—a science-backed framework for health and mental fitness. Hear how Derek lost 130 pounds and reversed pre-diabetes through simple lifestyle changes. From incorporating daily movement and resistance training to the benefits of hot and cold exposure, they emphasize practical steps anyone can take. Explore the power of nature, nutrition, and the vital role of sleep and social connections. This guide offers tools for personal growth and well-being, inspiring a life that's healthy and deeply lived.
AI Snips
Chapters
Transcript
Episode notes
Sabbatical Transformed His Health
- Derek Cabrera took a year sabbatical to apply systems thinking to his health and lost over 115 pounds.
- He reversed pre-diabetes and eliminated medications by changing daily habits.
Just Start Moving Daily
- Get moving: create daily space to move your body in any way you will actually do.
- Start tiny and build incremental progress like adding blocks to a walk each day.
Prioritize Relative Heavy Lifting
- Lift heavy relative to your strength to build muscle, bone density, and metabolism.
- Balance lifting with cardio based on goals; prioritize weights for weight loss.